Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Honey | 1 tbsp (21g) | 64 |
| Green Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Papaya | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- For Fillets
- 4 U.S. Farm-Raised Catfish fillets
- 2 teaspoons Olive oil
- 1 teaspoon Garlic salt
- ½ teaspoon Cracked black pepper
- ¼ teaspoon Ground red pepper
- For Salsa
- 1 cup Mango, peeled and diced
- 1 cup Papaya, peeled and diced
- 1 tablespoon Minced green onion
- 1 tablespoon Minced red jalapeño
- 2 tablespoons Fresh lime juice
- 1 tablespoon Honey
- =
Directions
1. For Fillets
2. Preheat grill. Rinse fillets and pat dry. Brush each fillet with ½ teaspoon olive oil. Combine seasonings and sprinkle ½ teaspoon of mixture on the rounded side of each fillet.
3. Grill fillets over high heat, rounded side down, for 3 to 4 minutes. Turn fillets over and grill for 3 to 4 minutes or until fish flakes easily when tested with a fork. Serve with Mango Salsa. Serves 4.
4. For Salsa
5. Combine all ingredients in a bowl. Mix well. Let stand at room temperature for 20 minutes. Use a slotted spoon to serve. Yields about 2 cups.